Blackbird CrossFit – CrossFit

Strength

Push Press (3-3-3-3-3)

Metcon

Metcon (Time)

5 Rounds for Time:

21 Kettlebell Swings (53/35#)

15 Box Jumps (24/20″)

9 Push Press (135/95#)

Scaled Version

Metcon (Time)

5 Rounds for Time:

15 Kettlebell Swings (35/26#)

12 Step-ups (20/18″)

9 Push Press (75/55#)

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

3 Rounds

20 Jumping Jacks

10 KB Deadlifts

10 Reverse Lunges

5 Push-up Ts / side

5 Shoulder Press

SPECIFIC WARM-UP

10 KB Swings

5 Step-ups per leg

10 KB Swings

5 Box Jumps

5 Dip and Hold

5 Dip and Drive

5 Push Press

Cool Down

Warm-up (No Measure)

3 Rounds

:30 Overhead Stretch on Wall

:30 Banded Pull Aparts